Sweet Glazed Salmon over Broccoli & Rice

Another HUGE meal hit happened in our house last night. ALL 3 of us LOVED it.  The sauce is made with brown sugar and low sodium soy sauce, so it has this sweet tangy taste to it.  I honestly don't think I'll have salmon any other way ever again.  And, my husband is NOT a huge fan of soy sauce, but he loved it. Had seconds even and complimented the chef ;) Also, this was SO SO easy to make and took no time at all!  It's a MUST try :)

Ingredients

1/2 cup brown sugar4 tablespoons low sodium soy sauce
1 clove(s) garlic ( minced or pressed ) 1 1/2 cups brown rice, raw3 cups vegetable broth
1 head broccoli florets ( about 2 cups )
9 ounces edamame ( fully cooked with pod removed )  (I didn't have any so this step was skipped lol) 
4 salmon fillet ( 1 1/4 pounds total ) 1/2 teaspoon salt1 tablespoon olive oil
                                            

 

Directions:
1. Heat broiler. In a small bowl, combine the sugar, soy sauce, and garlic. Set aside.

 

2 . Cook the rice according to the package directions, using vegetable broth instead of water, stir in the broccoli and edamame during the last 3 minutes.

 

3. Let the rice and broccoli stand off the heat until the broccoli is tender, about 5 minutes. Fluff with a fork.

 

4. Meanwhile, place the salmon on a rimmed baking sheet. Drizzle with the olive oil and season with salt and pepper.

 

5. Broil until the salmon is opaque throughout, 8 to 10 minutes, spooning half the soy sauce glaze over the fish during the last 2 minutes of cooking.

 

6. Serve the salmon with the rice and the remaining

Nutrition

Calories: 489
Fat: 6g
Protein: 17.5g
Carbohydrates: 90

Meal was found on www.mymommystyle.com

Tortellini Primavera

I have been trying a lot of great recipes lately, all of which are SO easy to make and are healthy.  This one has to be one of my faves though.  In fact, it was a family favorite.  I found the recipe on eatingwell.com and since I'm a HUGE pasta lover, I just had to give it a try :)
 
Makes: 5 servings, about 1 1/4 cups each
Active Time: 25 minutes
Total Time: 25 minutes
 

Ingredients

• 1 14-ounce can vegetable broth or reduced-sodium chicken broth
• 2 tablespoons all-purpose flour
• 1 tablespoon extra-virgin olive oil
• 3 cloves garlic, sliced
• 1 cup shredded fontina cheese or 3/4 cup shredded Parmesan cheese
• 1 tablespoon chopped fresh tarragon, dill or chives or 1 teaspoon dried tarragon
• 1/8 teaspoon salt
• 4 cups chopped vegetables, such as broccoli, carrots and snap peas, or 16-ounce bag frozen mixed vegetables
• 1 16-ounce package frozen cheese tortellini

Preparation

1. Put a large pot of water on to boil.
2. Meanwhile, whisk broth and flour in a small bowl. Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Add the broth mixture to the pan, bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a spoon, about 3 minutes. Remove from the heat and stir in cheese, tarragon (or dill or chives) and salt.
3. Add vegetables and tortellini to the boiling water; return the water to a simmer and cook until the vegetables and tortellini are tender, 3 to 5 minutes. Drain; add to the pan with the sauce and stir to coat.

Nutrition

Per serving: 424 calories; 15 g fat (8 g sat, 4 g mono);68 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 14 g protein; 5 g fiber; 566 mg sodium; 321 mg potassium.
Nutrition Bonus: Vitamin A (126% daily value), Calcium (20% dv), Vitamin C (17% dv), Folate (16% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 1 1/2 vegetable, 1 high-fat meat, 2 fat

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

I found this recipe on eatingwell.com and I just had to try it.  I have my own version of chicken nuggets that I made for Mya a while back and these looked too good to pass up.  Plus, I was intreged by the Blackberry Mustard.  Here is my opinion about the meal.  I really, really enjoyed it.  Adam liked it better than I did, however, he is a blackberry fan and I am not.  Blackberries are just too sour for me.  The recipe says that you can do it with raspberries and I think next time I'm going to do that and I know I will be absolutely in love.  For the first time ever making it I just wanted to follow the recipe exactly.  It's a different way to eat chicken nuggets and I will definitely be making it again :)

Ingredients

• 1 cup fresh blackberries or raspberries, finely chopped
• 1 1/2 tablespoons whole-grain mustard
• 2 teaspoons honey
• 1 pound chicken tenders, cut in half crosswise (see Tip)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 3 tablespoons cornmeal
• 1 tablespoon extra-virgin olive oil

 

Preparation

1. Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
2. Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
3. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.

Tips & Notes

• Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken nuggets.”

Nutrition

Per serving: 184 calories; 5 g fat (1 g sat, 3 g mono);67 mg cholesterol; 9 g carbohydrates; 3 g added sugars; 26 g protein; 2 g fiber; 452 mg sodium; 70 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1 starch, 4 lean meat, 1 fat

Fruit and Yogurt Parfait Under 250 Calories

Healthy Chicken Nuggets

1lb ground chicken
1 bag frozen broccoli/cauliflower
1 cup shredded cheese...
1 egg

Thaw frozen veggies and chop into small pieces. Mix with chicken meat, egg, and shredded cheese. Season with garlic and onion salt/powder (I used minced onions in mine). Mix well with hands and roll into a ball. Dip the ball in some milk and coat with crushed corn flakes. The ones I made for Mya, I coated with 1/2 corn flakes and 1/2 shake n bake for some flavor. Cook what you want right away and freeze what you don't

Unfrozen- bake at 425 for 12 min. Check and keep baking if needed               

Frozen- bake at 425 for 25 min

The frozen ones will bake crispy just like chicken nuggets. Mya gobbles hers up... With some ranch of course! Great kids meal and I have had 4 with a salad for dinner one night and loved them Enjoy!!!